A.
Six sets of:
Strict Ring Dips*
Rest 30 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds
*Set 1 – Strict Ring Dips x Max Unbroken Reps
*Set 2 – Strict Ring Dips x 40% of Max Unbroken Reps
*Set 3 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 4 – Strict Ring Dips x 60% of Max Unbroken Reps
*Set 5 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 6 – Strict Ring Dips x 40% of Max Unbroken Reps
Compare results to February 21, 2023.
B.
Against a 12-minute running clock…
1000 Meter Row
immediately followed by…
as many rounds as possible of:
5 Dumbbell Thrusters (50/35 lbs)
10 Dumbbell Push Presses (50/35 lbs)
25-Foot Walking Lunges with Dumbbells (50/35 lbs)
17+7+9+10+9+7
40lb DB 4+14
18/7/9/11/9/7
4+8
A. Max reps 5
All sets I did 3
B. 4+13
A. I can only do like 1 or 2 ring dips at a time, so I just did max reps each set 😂
1/2/2/2/1/2
B. 4+15
A. Bar dips + frog flags = 10+5+6+7+6+5 / 60 sec
B. 4 rds even
25 lb db walking lunge
20 lb db thruster / pp
1000 Meter Row- -3:59
5 Dumbbell Thrusters (50/35 lbs)-36 kettlebells
10 Dumbbell Push Presses (50/35 lbs)- 36 kettlebells
25-Foot Walking Lunges with Dumbbells (50/35 lbs)-36 kettlebells
4 full rounds of thrusters push press and lunges and and 3 thruster
A.
20-12-10-8-10-12
B.
Used 15kg DB
5 thrusters
10 push press
15 alt lunges
Did 3 rounds + 13 reps